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The assumption among food reformers is that ‘healthy food’ is only available to those who can afford it (Peter Power/Peter Power/The Globe and Mail)
The assumption among food reformers is that ‘healthy food’ is only available to those who can afford it (Peter Power/Peter Power/The Globe and Mail)

Week Two nutrition challenge: Get your veggies Add to ...

Your target: 4 servings per day (or more!).



1 serving = ½ cup cooked

or raw vegetables, 1 cup

salad greens, or ½ cup

vegetable juice

Despite the overwhelming evidence that eating plenty of fruit and vegetables is good for us, many of us fall short of the recommended 7 to 10 servings per day. This week, you'll work on adding more vegetables to your daily diet.



With planning, and possibly the help of pre-prepped vegetables in the grocery store, eating four servings each day is do-able. Try these tips to help you eat more vegetables:



Pack leftover grilled or roasted vegetables in your lunch.



Add a handful of baby carrots or strips of red and green peppers to your brown bag lunch.



Add quick cooking greens like spinach, kale, rapini or Swiss chard to soups and pasta sauces.



Bake, microwave, or boil a sweet potato for a change from white potatoes or rice



Snack on carrot sticks, cherry tomatoes, pepper strips, broccoli and mushroom caps with hummus.



At lunch, drink low sodium vegetable or tomato juice instead of a diet soft drink or coffee.







 

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